22-07-2024

CF FITNESS

Strength:

Front squat Every 2 min for 12 min

Set 1-2: 5 reps @70%

Set 3-4: 3 reps @80%

Set 5: 2 reps@85%

Set 6: 10 reps @60%

16 min amrap:(Team of 2)

16 devil press DBL DB

16 toes to bar

16 pistols

250 m run together

ULTIMATE BURNOUT

0n a running clock
0:00-15:00
for time
500m run
25 wallballs
50 situps
25 burpees over line
250m run

15:00-30:00
emom 15

1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike